This is a very common phenomenon among many people that they find trouble in sleeping. It is hard for them to fall asleep. Some of them state that they can’t stay asleep. Some other says that it is hard for them to go to bed at an ideal hour. Is it because of your life style or the food you eat? Have you ever thought about this in this direction? Like what should be the foods to help you sleep better.
There are some nights when your stomach badly needs something, may be because you skipped your dinner because of tough schedule, or could be anything. But do you know what to eat so that it should not trouble with your sleep?
That are some type of food which has some natural substances that can bring a very sound sleep. Below mentioned are some of those foods to help you sleep better and have a quality rest.
I hope you are aware of health benefits of a good sleep, if not you must know that those are countless. After a good sleep you will be happy all day, your brain will be sharp, not only this, even your immune system is strengthen. You must observe your waistline, it gets trim. Check your skin, it will look youthful, last but definitely not the least, good sleep lowers any risk of high blood pressure & heart disease.
Have a look of foods that help you to have a good sleep and feel fresh and youthful entire day!
These are good source of tryptophan, which is a sleep-enhancing amino acid. This aids in formation of serotonin & melatonin. Wondering what are these? These are the body clock hormones which defines your sleep and wake cycles. Also experts tell that walnuts are the rich source of melatonin, this substance help a person fall asleep faster.
Our ancestors tell this that having a glass warm milk can let you fall asleep easily, but this is true for almost any dairy product. Those daily product rich in calcium such as cheese, milk, yogurt, etc, aid your brain use tryptophan which is there in dairy product. This is useful in the generation of sleep-triggering melatonin.
These are the rich source of magnesium. Magnesium is an incredible mineral for quality sleep. Not only this, it has properties for headache remedy as well. Do you know that when the body’s magnesium level is very low, you will find it tough to stay asleep?
Consume a handful of almonds and you'll be getting a good sleep in no time. Almonds contain both contain tryptophan and magnesium. These help in reducing muscle and nerve function naturally. Also keep your heart rhythm steady!
Do you know that good amount of salad with your dinner can speed up the bedtime. Start consuming lettuce since it contains lactucarium. This substance has sedative properties which affects your brain like opium. You can brew 3 or 4 large lettuce leaves in a cup of water for around 15 minutes. Add two leaves of mint, sip it up prior you go to bed.
Rice/ Jasmine Rice
Do you know when eat carbohydrate rich suppers like vegetable and ketchups over the rice, your tend to fall asleep faster at bedtime. You will experience this significant change in you sleep schedule, if your meal included high-glycemic-index GI. GI is good in jasmine rice as compared to lower-GI long-grain rice. This has been proved in a research.
Some of the nutritional experts observed that greater amounts of insulin are triggered by high-GI meals which increases ratio of sleep-inducing tryptophan as compared to other amino acids in your blood. You will observe that your eyes shut faster after eating them!
Cherries/ Cheery juice
Do you know the best way to grab a good night sleep? It is by increasing your melatonin intake, Cherries as well as nuts & oats are the natural source of melatonin. So if you take them regularly, you can help in regulating your sleep cycle.
So just a glass of cherry juice can help you fall asleep faster. Give it a try!
Honey is the source of natural sugar that raises insulin & then permits tryptophan to enter your brain t ease. So nutritional experts recommend to a spoonful of homey before bedtime or you can mix it with chamomile tea. In this way you can have a more restful sleep.
You must know that chickpeas are one of those rich sources of tryptophan. So have a light dinner of hummus & some whole-grain crackers. This will help tryptophan to reach the brain and hence you are just one step ahead to grab a good amount of sound sleep.
Bananas are rich in potassium, plus is a good source of Vitamin B6. These nutrients are required to make melatonin. As told above it is a sleep-inducing hormone that is triggered by darkness.
Milk, as told above in the section of Cheese, that a warm glass of milk can let you fall asleep very soon!
Hope the knowledge shared above will help to have a sound sleep in a better way. If for any question or query, you are most welcome to drop in your comments below. Stay in touch for more information!